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hey everybody it's doctor jo and
unicorn, broken unicorn Kali,
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and today i'm going to show you 10 stretches
for a stiff neck. so let's get started.
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so for stretches in general, if i don't
say otherwise, you really want to hold
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the stretch for 30 seconds and then do that
three times. that's kind of the gold standard,
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but the first couple ones you don't have to
hold for the full 30 seconds. so the first
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one is going to be a cervical rotation. you can
either hold this one for full the full 30 seconds,
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or you can shorten it by just doing a
10 to 15 second stretch on each side.
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for cervical rotation range of motion, you're just
going to turn your head to the side, almost like
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you're looking over your shoulder, and then back
the other way. number two is a cervical side bend.
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this is the same, you can hold it for 30 seconds
or you can do a shorter 10 to 15 second hold.
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for a cervical side bend range of motion, you're
going to bring your ear towards your shoulder,
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but don't bring your shoulder up to your ear.
number three is cervical flexion. same thing,
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that longer stretch or the shorter stretch.
for cervical flexion range of motion,
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you're just going to bring your chin
towards your chest and then come back up.
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number four. super sleepy cali says now
cervical extension. so again this is one
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i wouldn't actually hold this one for 30
seconds, especially since it's going back
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into extension. maybe that shorter 10 to
15 second hold. for cervical extension
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range of motion you're just going to
be looking up towards the ceiling,
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and then coming back down.
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number five are chin tucks. chin tucks are
my favorite. they're kind of a mix between an
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exercise and a stretch, so this is the same where
maybe just starting off you want to hold it for
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three to five seconds, and then work your way up
to that 30 second hold. for chin tucks in sitting,
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you're going to actually move your chin back.
it's not tucking it forward. so place your
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finger on your chin, and leave your finger in
one spot, and then tuck it in, and hold it.
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number six, an upper trap stretch. so this is
going to be that full 30 second hold, and you're
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gonna do three times on each side. for an upper
trap stretch, take the arm of the side that you
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want to stretch, and either push it downwards
or sit on it to hold that shoulder down. then
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take the other hand on the side, and just pull it
over towards your shoulder. holding that stretch.
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number seven, a levator scapulae stretch. so
again this one is that full 30 second hold.
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for levator scapulae stretch, the side that you
want to stretch, you're going to take your arm
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and put it up over your shoulder, and that's
to stabilize that scapula. then you're going
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to take your head down towards an angle almost
like you're looking towards the opposite knee.
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take your other hand and put it behind your
head, and give it a little extra stretch.
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number eight, scaling stretch or an anterior
scalene stretch. so we have anterior, middle, and
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posterior. so this one's more for the front ones.
for a scalene stretch, place your hand above your
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collarbone on the muscle. turn your head towards
the side you want to stretch, and then look up.
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number nine is going to be a neck rotation stretch
with a towel. some people call these snags. for
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a neck rotation stretch with a towel, take the
towel and put it behind your neck. grab one side
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to anchor it down and keep it there, then take
the opposite hand put the towel up over your chin
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across your ear, and you're going to pull upwards
and away when you rotate your neck to the side.
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and finally number 10 is going to be a neck
rotation with an opposite thoracic rotation,
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and this really helps get a stretch
all the way through your spine.
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for neck rotation with contralateral
thoracic rotation, place your hands
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across your chest. turn your neck one way and
then rotate your chest area the other way.
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so there you have it, those were 10 stretches for
a stiff neck. you can see it definitely relax miss
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unicorn Kali. if you'd like to help support my
channel, make sure and click on the link up there.
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and don't forget to subscribe by
clicking down there. and remember,
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be safe, have fun, and i
hope you feel better soon.
6137
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